VMX THREE60 workout programs

Introduction
Download Program
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow then Moderate
MARPO Squat (Forceful) 5-7 1:3 Drive Into Tension, Reset...
MARPO Squat (Explosive) 2-4 1:4 Explode, Ready, Reset...
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow then Moderate
MARPO Backhand Chop (Forceful) 3-5 1:3 Drive Into Tension, Reset...
MARPO Backhand Chop (Explosive) 1-3 1:4 Explode, Ready, Reset...
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reaching Core Twist (Continuous) Horizontal 1 1:1 Continuous Controlled Motion - Slow then Moderate
Reaching Core Twist (Forceful) 5-7 1:3 Drive Into Tension, Reset...
Reaching Core Twist (Explosive) 2-4 1:4 Explode, Ready, Reset...
Recommended Water Break: 1-3 min.
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow then Moderate
Vertical Rope Pull Down (Forceful) 5-7 1:3 Drive Into Tension, Reset...
Vertical Rope Pull Down (Explosive) 2-4 1:4 Explode, Ready, Reset...
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Ax Chop (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow then Moderate
MARPO Ax Chop (Forceful) 5-7 1:3 Drive Into Tension, Reset...
MARPO Ax Chop (Explosive) 2-4 1:4 Explode, Ready, Reset...
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Power Punch (Continuous) Horizontal 1 1:1 Continuous Controlled Motion - Slow then Moderate
Power Punch (Forceful) 5-7 1:3 Drive Into Tension, Reset...
Power Punch (Explosive) 2-4 1:4 Explode, Ready, Reset...

The THREE60 Rope Training Series has and introductory or demo workout and 6 programs of 3 weeks with 2 workouts per week (6 total workouts per program).

The foundation of the THREE60 Rope Training Series is a sequence of three 60 second intervals of specific movements or exercises. The THREE60 cycle or block was originally developed as a "Challenge" to demonstrate the capabilities of the MARPO Rope Trainer and the physical demands it can elicit. Combining multiple cycles or blocks of different movement sequences proved to be a simple way to organize user defined movements with dynamic resistance (also somewhat user defined) into workouts that provide purposeful training.

Each program progresses week by week from continuous motion (mobility, endurance) emphasis, to continuous and forceful (strength) motion emphasis, to continuous, forceful and explosive (power) motion emphasis. The tempo description helps achieve the desired movement emphasis. Each program will use either a single rope orientation and the associated resistance angles or a mix of rope orientations.

Movement Emphasis

The THREE60 Rope Training Series exploits dynamic resistance rope training by combining the speed of a movement with an appropriate resistance to emphasize the following: mobility, endurance, strength and power.

  • Continuous Movement Emphasis incorporates less resistance with a pace or rhythm in the action and may also require some coordination with the grip and re-grip patterns. In the THREE60 Rope Training Series exercises with a Continuous Movement Emphasis are used to train mobility and endurance.
  • Forceful Movement Emphasis requires work against a high load at as fast a speed as possible, though the resulting speed will likely be slow due to the high resistance. Exercises with a Forceful Movement Emphasis are used to train strength.
  • Explosive Movement Emphasis is high speed movement with a moderate or even light load. Exercises with an Explosive Movement Emphasis are used to train power.
Tempo

Tempo is what we use to describe not only the speed of the movement, as in how many repetitions are performed in a given period of time, but the relative difference in speed between the main (concentric) action and recovery (there is no eccentric component in MARPO rope training) in a given movement or exercise. In MARPO Rope Training tempo is an important user controlled variable used to create the appropriate training stimulus. You'll find tempo described as a ratio along with qualitative key word explanations:

1:1 Continuous controlled motion – slow pace and rhythm (mobility)
1:1 Continuous motion, moderate pace and rhythm (endurance, long term energy pathways and cardiovascular demand)
1:1 Continuous motion, fast pace and rhythm (speed endurance, anaerobic energy pathways)

Emphasis on continuous Motion - pace and rhythm are implied
1:3 Drive Force Into Tension, Reset… (strength)
Emphasis on forceful Motion - moving as fast as you can but against high resistance so the net speed is slower
1:4 Explode, Ready, Reset… (power)
Emphasis on explosive Motion - speed of movement is high against a moderate resistance
Straight Up Program
Download Program
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Vertical Rope Pull Down (Continuous)
MARPO Push Press (Continuous)
THREE60 CHALLENGE
Exercise (Movement Emphasis) - 20 Sec. Each, No Rest Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Vertical Rope Pull Down (Continuous)
MARPO Push Press (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
One Arm Thruster (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Standing Ab Crunch (Continuous)
Staggered Stance Side Pull Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
One Arm Thruster (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Standing Ab Crunch (Continuous)
Staggered Stance Side Pull Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
One Arm Thruster (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Standing Ab Crunch (Continuous)
Staggered Stance Side Pull Down (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Lunge (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Biceps Curl (Continuous)
Triceps Push Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Lunge (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Biceps Curl (Continuous)
Triceps Push Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Lunge (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Biceps Curl (Continuous)
Triceps Push Down (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
One Arm Thruster (Continuous)
MARPO Lunge (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Standing Ab Crunch (Continuous)
Biceps Curl (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Staggered Stance Side Pull Down (Continuous)
Triceps Push Down (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
One Arm Thruster (Continuous)
MARPO Lunge (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Standing Ab Crunch (Continuous)
Biceps Curl (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Staggered Stance Side Pull Down (Continuous)
Triceps Push Down (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
One Arm Thruster (Continuous)
MARPO Lunge (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Standing Ab Crunch (Continuous)
Biceps Curl (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Staggered Stance Side Pull Down (Continuous)
Triceps Push Down (Continuous)
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
MARPO Push Press (Continuous)
Step Back Lunge with Two Hand Pull Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
MARPO Push Press (Forceful) 4-6
Step Back Lunge with Two Hand Pull Down (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Push Press (Continuous)
Step Back Lunge with Two Hand Pull Down (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Standing Ab Crunch (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Staggered Stance Side Pull Down (Continuous)
One Arm Thruster (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Standing Ab Crunch (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Staggered Stance Side Pull Down (Forceful) 4-6
One Arm Thruster (Forceful) 2-4
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Standing Ab Crunch (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Staggered Stance Side Pull Down (Continuous)
One Arm Thruster (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Biceps Curl (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Triceps Push Down (Continuous)
MARPO Lunge (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Biceps Curl (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Triceps Push Down (Forceful) 4-6
MARPO Lunge (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Biceps Curl (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Triceps Push Down (Continuous)
MARPO Lunge (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Standing Ab Crunch (Continuous)
Biceps Curl (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Staggered Stance Side Pull Down (Continuous)
Triceps Push Down (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
One Arm Thruster (Continuous)
MARPO Lunge (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Standing Ab Crunch (Forceful) 4-6
Biceps Curl (Forceful) 4-6
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
Staggered Stance Side Pull Down (Forceful) 4-6
Triceps Push Down (Forceful) 4-6
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
One Arm Thruster (Forceful) 2-4
MARPO Lunge (Forceful) 5-7
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Standing Ab Crunch (Continuous)
Biceps Curl (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Staggered Stance Side Pull Down (Continuous)
Triceps Push Down (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
One Arm Thruster (Continuous)
MARPO Lunge (Continuous)
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Step Back Lunge with Two Hand Pull Down (Continuous)
Vertical Rope Pull Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
Step Back Lunge with Two Hand Pull Down (Forceful) 5-7
Vertical Rope Pull Down (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
Step Back Lunge with Two Hand Pull Down (Explosive) 1-3
Vertical Rope Pull Down (Explosive) 3-5
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Staggered Stance Side Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
One Arm Thruster (Continuous)
Standing Ab Crunch (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Staggered Stance Side Pull Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
One Arm Thruster (Forceful) 2-4
Standing Ab Crunch (Forceful) 4-6
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Staggered Stance Side Pull Down (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
One Arm Thruster (Explosive) 1-3
Standing Ab Crunch (Explosive) 2-4
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
MARPO Lunge (Continuous)
Biceps Curl (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Triceps Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Lunge (Forceful) 5-7
Biceps Curl (Forceful) 4-6
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Triceps Push Down (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
MARPO Lunge (Explosive) 4-6
Biceps Curl (Explosive) 2-4
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
THREE60 CHALLENGE
Exercise/Circuit Station (Movement Emphasis)
20 Sec. Each, No Rest
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull(Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Staggered Stance Side Pull Down (Continuous)
Triceps Push Down (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
One Arm Thruster (Continuous)
MARPO Lunge (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Standing Ab Crunch (Continuous)
Biceps Curl (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
Staggered Stance Side Pull Down (Forceful) 4-6
Triceps Push Down (Forceful) 4-6
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
One Arm Thruster (Forceful) 2-4
MARPO Lunge (Forceful) 5-7
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Standing Ab Crunch (Forceful) 4-6
Biceps Curl (Forceful) 4-6
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
Staggered Stance Side Pull Down (Explosive) 2-4
Triceps Push Down (Explosive) 2-4
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Step Back Lunge with Two Hand Pull Down (Explosive) Vertical 4-6 1:4 Explode, Ready, Reset...
One Arm Thruster (Explosive) 1-3
MARPO Lunge (Explosive) 4-6
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Explosive) Vertical 3-5 1:4 Explode, Ready, Reset...
Standing Ab Crunch (Explosive) 2-4
Biceps Curl (Explosive) 2-4
Crossed Up Program
Download Program
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Vertical Rope Pull Down (Continuous)
MARPO Push Press (Continuous)
THREE60 CHALLENGE
Exercise (Movement Emphasis) - 20 Sec. Each, No Rest Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Vertical Rope Pull Down (Continuous)
MARPO Push Press (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
One Arm Thruster (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Standing Ab Crunch (Continuous)
Staggered Stance Side Pull Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
One Arm Thruster (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Standing Ab Crunch (Continuous)
Staggered Stance Side Pull Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
One Arm Thruster (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Standing Ab Crunch (Continuous)
Staggered Stance Side Pull Down (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Ax Chop (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
Diagonal Rotating Row (Continuous)
MARPO Backhand Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Ax Chop (Continuous) Diagonal 1 1:1 Continuous Motion Moderate Pace
Diagonal Rotating Row (Continuous)
MARPO Backhand Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Ax Chop (Continuous) Diagonal 1 1:1 Continuous Motion Fast Pace
Diagonal Rotating Row (Continuous)
MARPO Backhand Chop (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
One Arm Thruster (Continuous) Vertical
MARPO Ax Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Standing Ab Crunch (Continuous) Vertical
Diagonal Rotating Row (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Staggered Stance Side Pull Down (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
One Arm Thruster (Continuous) Vertical
MARPO Ax Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Standing Ab Crunch (Continuous) Vertical
Diagonal Rotating Row (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Staggered Stance Side Pull Down (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
One Arm Thruster (Continuous) Vertical
MARPO Ax Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Standing Ab Crunch (Continuous) Vertical
Diagonal Rotating Row (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Staggered Stance Side Pull Down (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
MARPO Push Press (Continuous)
MARPO Squat (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
MARPO Push Press (Forceful) 4-6
MARPO Squat (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Push Press (Continuous)
MARPO Squat (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Standing Ab Crunch (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Staggered Stance Side Pull Down (Continuous)
One Arm Thruster (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Standing Ab Crunch (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
Staggered Stance Side Pull Down (Forceful) 4-6
One Arm Thruster (Forceful) 2-4
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Standing Ab Crunch (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Staggered Stance Side Pull Down (Continuous)
One Arm Thruster (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Diagonal Rotating Row (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
MARPO Backhand Chop (Continuous)
MARPO Ax Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Diagonal Rotating Row (Forceful) Diagonal 5-7 1:3 Drive Into Tension, Reset...
MARPO Backhand Chop (Forceful) 3-5
MARPO Ax Chop (Forceful) 4-6
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Diagonal Rotating Row (Continuous) Diagonal 1 1:1 Continuous Motion Moderate Pace
MARPO Backhand Chop (Continuous)
MARPO Ax Chop (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Standing Ab Crunch (Continuous) Vertical
Diagonal Rotating Row (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Staggered Stance Side Pull Down (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
One Arm Thruster (Continuous) Vertical
MARPO Ax Chop (Continuous) Diagonal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Standing Ab Crunch (Forceful) Vertical 4-6
Diagonal Rotating Row (Forceful) Diagonal 5-7
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
Staggered Stance Side Pull Down (Forceful) Vertical 4-6
MARPO Backhand Chop (Forceful) Diagonal 3-5
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
One Arm Thruster (Forceful) Vertical 2-4
MARPO Ax Chop (Forceful) Diagonal 4-6
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Standing Ab Crunch (Continuous) Vertical
Diagonal Rotating Row (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Staggered Stance Side Pull Down (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
One Arm Thruster (Continuous) Vertical
MARPO Ax Chop (Continuous) Diagonal
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
MARPO Squat (Continuous)
Vertical Rope Pull Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Squat (Forceful) 5-7
Vertical Rope Pull Down (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
MARPO Squat (Explosive) 4-6
Vertical Rope Pull Down (Explosive) 3-5
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Staggered Stance Side Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
One Arm Thruster (Continuous)
Standing Ab Crunch (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Staggered Stance Side Pull Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
One Arm Thruster (Forceful) 2-4
Standing Ab Crunch (Forceful) 4-6
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Staggered Stance Side Pull Down (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
One Arm Thruster (Explosive) 1-3
Standing Ab Crunch (Explosive) 2-4
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
MARPO Ax Chop (Continuous)
Diagonal Rotating Row (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Forceful) Diagonal 4-6 1:3 Drive Into Tension, Reset...
MARPO Ax Chop (Forceful) 5-7
Diagonal Rotating Row (Forceful) 4-6
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Explosive) Diagonal 1-3 1:4 Explode, Ready, Reset...
MARPO Ax Chop (Explosive) 2-4
Diagonal Rotating Row (Explosive) 2-4
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
THREE60 CHALLENGE
Exercise/Circuit Station (Movement Emphasis)
20 Sec. Each, No Rest
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull(Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Staggered Stance Side Pull Down (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
One Arm Thruster (Continuous) Vertical
MARPO Ax Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Standing Ab Crunch (Continuous) Vertical
Diagonal Rotating Row (Continuous) Diagonal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
Staggered Stance Side Pull Down (Forceful) Vertical
MARPO Backhand Chop (Forceful) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
One Arm Thruster (Forceful) Vertical 2-4
MARPO Ax Chop (Forceful) Diagonal 5-7
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Standing Ab Crunch (Forceful) Vertical 4-6
Diagonal Rotating Row (Forceful) Diagonal 4-6
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Push Press (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
Staggered Stance Side Pull Down (Explosive) Vertical 2-4
MARPO Backhand Chop (Explosive) Diagonal 1-3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Explosive) Vertical 4-6 1:4 Explode, Ready, Reset...
One Arm Thruster (Explosive) Vertical 1-3
MARPO Ax Chop (Explosive) Diagonal 2-4
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Explosive) Vertical 3-5 1:4 Explode, Ready, Reset...
Standing Ab Crunch (Explosive) Vertical 2-4
Diagonal Rotating Row (Explosive) Diagonal 2-4
Level Up Program
Download Program
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Vertical Rope Pull Down (Continuous)
Upright Row (Continuous)
THREE60 CHALLENGE
Exercise (Movement Emphasis) - 20 Sec. Each, No Rest Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Motion Slow Pace
Vertical Rope Pull Down (Continuous)
Upright Row (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Ax Chop (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
Diagonal Rotating Row (Continuous)
MARPO Backhand Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Ax Chop (Continuous) Diagonal 1 1:1 Continuous Motion Moderate Pace
Diagonal Rotating Row (Continuous)
MARPO Backhand Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Ax Chop (Continuous) Diagonal 1 1:1 Continuous Motion Fast Pace
Diagonal Rotating Row (Continuous)
MARPO Backhand Chop (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Power Pitch (Continuous) Horizontal 1 1:1 Continuous Controlled Motion - Slow
Reaching Core Twist (Continuous)
Kneeling Overhead Triceps Extension (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Power Pitch (Continuous) Horizontal 1 1:1 Continuous Motion Moderate Pace
Reaching Core Twist (Continuous)
Kneeling Overhead Triceps Extension (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Power Pitch (Continuous) Horizontal 1 1:1 Continuous Motion Fast Pace
Reaching Core Twist (Continuous)
Kneeling Overhead Triceps Extension (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Ax Chop (Continuous) Diagonal
Power Pitch (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Diagonal Rotating Row (Continuous) Diagonal
Reaching Core Twist (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Upright Row (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Backhand Chop (Continuous) Diagonal
Kneeling Overhead Triceps Extension (Continuous) Horizontal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Ax Chop (Continuous) Diagonal
Power Pitch (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Diagonal Rotating Row (Continuous) Diagonal
Reaching Core Twist (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Upright Row (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Backhand Chop (Continuous) Diagonal
Kneeling Overhead Triceps Extension (Continuous) Horizontal
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
MARPO Ax Chop (Continuous) Diagonal
Power Pitch (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Diagonal Rotating Row (Continuous) Diagonal
Reaching Core Twist (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Upright Row (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
MARPO Backhand Chop (Continuous) Diagonal
Kneeling Overhead Triceps Extension (Continuous) Horizontal
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Upright Row (Continuous)
MARPO Squat (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Upright Row (Forceful) 2-4
MARPO Squat (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Upright Row (Continuous)
MARPO Squat (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Diagonal Rotating Row (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
MARPO Backhand Chop (Continuous)
MARPO Ax Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Diagonal Rotating Row (Forceful) Diagonal 5-7 1:3 Drive Into Tension, Reset...
MARPO Backhand Chop (Forceful) 3-5
MARPO Ax Chop (Forceful) 4-6
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Diagonal Rotating Row (Continuous) Diagonal 1 1:1 Continuous Motion Moderate Pace
MARPO Backhand Chop (Continuous)
MARPO Ax Chop (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reaching Core Twist (Continuous) Horizontal 1 1:1 Continuous Controlled Motion - Slow
Kneeling Overhead Triceps Extension (Continuous)
Power Pitch (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reaching Core Twist (Forceful) Horizontal 4-6 1:3 Drive Into Tension, Reset...
Kneeling Overhead Triceps Extension (Forceful) 3-5
Power Pitch (Forceful) 3-5
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Power Pitch (Continuous) Horizontal 1 1:1 Continuous Motion Moderate Pace
Reaching Core Twist (Continuous)
Kneeling Overhead Triceps Extension (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Diagonal Rotating Row (Continuous) Diagonal
Reaching Core Twist (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Upright Row (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Backhand Chop (Continuous) Diagonal
Kneeling Overhead Triceps Extension (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Ax Chop (Continuous) Diagonal
Power Pitch (Continuous) Horizontal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Diagonal Rotating Row (Forceful) Diagonal 5-7
Reaching Core Twist (Forceful) Horizontal 4-6
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Upright Row (Forceful) Vertical 2-4 1:3 Drive Into Tension, Reset...
MARPO Backhand Chop (Forceful) Diagonal 3-5
Kneeling Overhead Triceps Extension (Forceful) Horizontal 3-5
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
MARPO Ax Chop (Forceful) Diagonal 4-6
Power Pitch (Forceful) Horizontal 3-5
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Diagonal Rotating Row (Continuous) Diagonal
Reaching Core Twist (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Upright Row (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Backhand Chop (Continuous) Diagonal
Kneeling Overhead Triceps Extension (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Ax Chop (Continuous) Diagonal
Power Pitch (Continuous) Horizontal
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Upright Row (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
MARPO Squat (Continuous)
Vertical Rope Pull Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Upright Row (Forceful) Vertical 2-4 1:3 Drive Into Tension, Reset...
MARPO Squat (Forceful) 5-7
Vertical Rope Pull Down (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Upright Row (Explosive) Vertical 1-3 1:4 Explode, Ready, Reset...
MARPO Squat (Explosive) 4-6
Vertical Rope Pull Down (Explosive) 3-5
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
MARPO Ax Chop (Continuous)
Diagonal Rotating Row (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Forceful) Diagonal 3-5 1:3 Drive Into Tension, Reset...
MARPO Ax Chop (Forceful) 4-6
Diagonal Rotating Row (Forceful) 4-6
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Explosive) Diagonal 2-4 1:4 Explode, Ready, Reset...
MARPO Ax Chop (Explosive) 3-5
Diagonal Rotating Row (Explosive) 2-4
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Kneeling Overhead Triceps Extension (Continuous) Horizontal 1 1:1 Continuous Controlled Motion - Slow
Power Pitch (Continuous)
Reaching Core Twist (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Kneeling Overhead Triceps Extension (Forceful) Horizontal 3-5 1:3 Drive Into Tension, Reset...
Power Pitch (Forceful) 3-5
Reaching Core Twist (Forceful) 4-6
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Kneeling Overhead Triceps Extension (Explosive) Horizontal 2-4 1:4 Explode, Ready, Reset...
Power Pitch (Explosive) 2-4
Reaching Core Twist (Explosive) 2-4
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
THREE60 CHALLENGE
Exercise/Circuit Station (Movement Emphasis)
20 Sec. Each, No Rest
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull(Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Upright Row (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Backhand Chop (Continuous) Diagonal
Kneeling Overhead Triceps Extension (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Ax Chop (Continuous) Diagonal
Power Pitch (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Diagonal Rotating Row (Continuous) Diagonal
Reaching Core Twist (Continuous) Horizontal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Upright Row (Forceful) Vertical 2-4 1:3 Drive Into Tension, Reset...
MARPO Backhand Chop (Forceful) Diagonal 3-5
Kneeling Overhead Triceps Extension (Forceful) Horizontal 3-5
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
MARPO Ax Chop (Forceful) Diagonal 4-6
Power Pitch (Forceful) Horizontal 3-5
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Diagonal Rotating Row (Forceful) Diagonal 4-6
Reaching Core Twist (Forceful) Horizontal 4-6
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Upright Row (Explosive) Vertical 1-3 1:4 Explode, Ready, Reset...
MARPO Backhand Chop (Explosive) Diagonal 2-4
Kneeling Overhead Triceps Extension (Explosive) Horizontal 2-4
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Squat (Explosive) Vertical 4-6 1:4 Explode, Ready, Reset...
MARPO Ax Chop (Explosive) Diagonal 3-5
Power Pitch (Explosive) Horizontal 2-4
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Explosive) Vertical 3-5 1:4 Explode, Ready, Reset...
Diagonal Rotating Row (Explosive) Diagonal 2-4
Reaching Core Twist (Explosive) Horizontal 2-4
Ascend Program
Download Program
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Piston Lift and Pull (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Vertical Rope Pull Down (Continuous)
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
THREE60 CHALLENGE
Exercise (Movement Emphasis) - 20 Sec. Each, No Rest Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Piston Lift and Pull (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Vertical Rope Pull Down (Continuous)
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Upright Row (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Hinged One Arm Push Down (Continuous)
MARPO Squat (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Upright Row (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Hinged One Arm Push Down (Continuous)
MARPO Squat (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Upright Row (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Hinged One Arm Push Down (Continuous)
MARPO Squat (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Lunge with Biceps Curl (Continuous)
Triceps Push Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Lunge with Biceps Curl (Continuous)
Triceps Push Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Lunge with Biceps Curl (Continuous)
Triceps Push Down (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift and Pull (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Upright Row (Continuous)
MARPO Push Press (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Hinged One Arm Push Down (Continuous)
Lunge with Biceps Curl (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Squat (Continuous)
Triceps Push Down (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift and Pull (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Upright Row (Continuous)
MARPO Push Press (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Hinged One Arm Push Down (Continuous)
Lunge with Biceps Curl (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Squat (Continuous)
Triceps Push Down (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift and Pull (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Upright Row (Continuous)
MARPO Push Press (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Hinged One Arm Push Down (Continuous)
Lunge with Biceps Curl (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
MARPO Squat (Continuous)
Triceps Push Down (Continuous)
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
MARPO Piston Lift and Pull (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Reciprocal Biceps Curl/Triceps Push Down (Forceful) 4-6
MARPO Piston Lift and Pull (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
MARPO Piston Lift and Pull (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Hinged One Arm Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
MARPO Squat (Continuous)
Upright Row (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Hinged One Arm Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Squat (Forceful) 5-7
Upright Row (Forceful) 2-4
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Hinged One Arm Push Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Squat (Continuous)
Upright Row (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Lunge with Biceps Curl (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Triceps Push Down (Continuous)
MARPO Push Press (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Lunge with Biceps Curl (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
Triceps Push Down (Forceful)
MARPO Push Press (Forceful)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Lunge with Biceps Curl (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Triceps Push Down (Continuous)
MARPO Push Press (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Hinged One Arm Push Down (Continuous)
Lunge with Biceps Curl (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Squat (Continuous)
Triceps Push Down (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift and Pull (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Upright Row (Continuous)
MARPO Push Press (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Hinged One Arm Push Down (Forceful) 4-6
Lunge with Biceps Curl (Forceful) 4-6
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Squat (Forceful)
Triceps Push Down (Forceful)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift and Pull (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Upright Row (Forceful) 2-4
MARPO Push Press (Forceful) 4-6
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Hinged One Arm Push Down (Continuous)
Lunge with Biceps Curl (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Squat (Continuous)
Triceps Push Down (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift and Pull (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Upright Row (Continuous)
MARPO Push Press (Continuous)
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
MARPO Piston Lift and Pull (Continuous)
Vertical Rope Pull Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Piston Lift and Pull (Forceful) 5-7
Vertical Rope Pull Down (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
MARPO Piston Lift and Pull (Explosive) 4-6
Vertical Rope Pull Down (Explosive) 3-5
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Squat (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Upright Row (Continuous)
Hinged One Arm Push Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Squat (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
Upright Row (Forceful) 2-4
Hinged One Arm Push Down (Forceful) 4-6
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Squat (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
Upright Row (Explosive) 1-3
Hinged One Arm Push Down (Explosive) 2-4
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
MARPO Push Press (Continuous)
Lunge with Biceps Curl (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Triceps Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Push Press (Forceful)
Lunge with Biceps Curl (Forceful)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Triceps Push Down (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
MARPO Push Press (Explosive)
Lunge with Biceps Curl (Explosive)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
THREE60 CHALLENGE
Exercise/Circuit Station (Movement Emphasis)
20 Sec. Each, No Rest
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull(Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Squat (Continuous)
Triceps Push Down (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift and Pull (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Upright Row (Continuous)
MARPO Push Press (Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Hinged One Arm Push Down (Continuous)
Lunge with Biceps Curl (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Squat (Forceful)
Triceps Push Down (Forceful)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift and Pull (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Upright Row (Forceful) 2-4
MARPO Push Press (Forceful) 4-6
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Hinged One Arm Push Down (Forceful) 4-6
Lunge with Biceps Curl (Forceful) 4-6
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
MARPO Squat (Explosive)
Triceps Push Down (Explosive)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift and Pull (Explosive) Vertical 4-6 1:4 Explode, Ready, Reset...
Upright Row (Explosive) 1-3
MARPO Push Press (Explosive) 2-4
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Explosive) Vertical 3-5 1:4 Explode, Ready, Reset...
Hinged One Arm Push Down (Explosive) 2-4
Lunge with Biceps Curl (Explosive) 2-4
Traverse Program
Download Program
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Vertical Rope Pull Down (Continuous)
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
THREE60 CHALLENGE
Exercise (Movement Emphasis) - 20 Sec. Each, No Rest Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Vertical Rope Pull Down (Continuous)
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Hinged One Arm Push Down (Continuous)
Upright Row (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Hinged One Arm Push Down (Continuous)
Upright Row (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Push Press (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Hinged One Arm Push Down (Continuous)
Upright Row (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Split Stance Overhead Triceps Extension (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
MARPO Forehand Chop (Continuous)
MARPO Backhand Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Split Stance Overhead Triceps Extension (Continuous) Diagonal 1 1:1 Continuous Motion Moderate Pace
MARPO Forehand Chop (Continuous)
MARPO Backhand Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Split Stance Overhead Triceps Extension (Continuous) Diagonal 1 1:1 Continuous Motion Fast Pace
MARPO Forehand Chop (Continuous)
MARPO Backhand Chop (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Push Press (Continuous) Vertical
Split Stance Overhead Triceps Extension (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Hinged One Arm Push Down (Continuous) Vertical
MARPO Forehand Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Upright Row (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Push Press (Continuous) Vertical
Split Stance Overhead Triceps Extension (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Hinged One Arm Push Down (Continuous) Vertical
MARPO Forehand Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Upright Row (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
MARPO Push Press (Continuous) Vertical
Split Stance Overhead Triceps Extension (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Hinged One Arm Push Down (Continuous) Vertical
MARPO Forehand Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Upright Row (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
MARPO Piston Lift (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Reciprocal Biceps Curl/Triceps Push Down (Forceful) 4-6
MARPO Piston Lift (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
MARPO Piston Lift (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Hinged One Arm Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Upright Row (Continuous)
MARPO Push Press (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Hinged One Arm Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
Upright Row (Forceful)
MARPO Push Press (Forceful)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Hinged One Arm Push Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Upright Row (Continuous)
MARPO Push Press (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Forehand Chop (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
MARPO Backhand Chop (Continuous)
Split Stance Overhead Triceps Extension (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Forehand Chop (Forceful) Diagonal 4-6 1:3 Drive Into Tension, Reset...
MARPO Backhand Chop (Forceful) 3-5
Split Stance Overhead Triceps Extension (Forceful) 4-6
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Forehand Chop (Continuous) Diagonal 1 1:1 Continuous Motion Moderate Pace
MARPO Backhand Chop (Continuous)
Split Stance Overhead Triceps Extension (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Hinged One Arm Push Down (Continuous) Vertical
MARPO Forehand Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Upright Row (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Push Press (Continuous) Vertical
Split Stance Overhead Triceps Extension (Continuous) Diagonal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Hinged One Arm Push Down (Forceful) Vertical 4-6
MARPO Forehand Chop (Forceful) Diagonal 4-6
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
Upright Row (Forceful) Vertical 4-6
MARPO Backhand Chop (Forceful) Diagonal 3-5
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
MARPO Push Press (Forceful) Vertical 4-6
Split Stance Overhead Triceps Extension (Forceful) Diagonal 4-6
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Hinged One Arm Push Down (Continuous) Vertical
MARPO Forehand Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Upright Row (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Push Press (Continuous) Vertical
Split Stance Overhead Triceps Extension (Continuous) Diagonal
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
MARPO Piston Lift (Continuous)
Vertical Rope Pull Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Piston Lift (Forceful) 5-7
Vertical Rope Pull Down (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
MARPO Piston Lift (Explosive) 3-5
Vertical Rope Pull Down (Explosive) 3-5
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Upright Row (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
MARPO Push Press (Continuous)
Hinged One Arm Push Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Upright Row (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Push Press (Forceful)
Hinged One Arm Push Down (Forceful)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Upright Row (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
MARPO Push Press (Explosive)
Hinged One Arm Push Down (Explosive)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
Split Stance Overhead Triceps Extension (Continuous)
MARPO Forehand Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Forceful) Diagonal 4-6 1:3 Drive Into Tension, Reset...
Split Stance Overhead Triceps Extension (Forceful)
MARPO Forehand Chop (Forceful)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Explosive) Diagonal 2-4 1:4 Explode, Ready, Reset...
Split Stance Overhead Triceps Extension (Explosive)
MARPO Forehand Chop (Explosive)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
THREE60 CHALLENGE
Exercise/Circuit Station (Movement Emphasis)
20 Sec. Each, No Rest
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull(Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Upright Row (Continuous) Vertical
MARPO Backhand Chop (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Push Press (Continuous) Vertical
Split Stance Overhead Triceps Extension (Continuous) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Hinged One Arm Push Down (Continuous) Vertical
MARPO Forehand Chop (Continuous) Diagonal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
Upright Row (Forceful) Vertical
MARPO Backhand Chop (Forceful) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
MARPO Push Press (Forceful) Vertical 4-6
Split Stance Overhead Triceps Extension (Forceful) Diagonal 4-6
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Hinged One Arm Push Down (Forceful) Vertical 4-6
MARPO Forehand Chop (Forceful) Diagonal 4-6
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
Upright Row (Explosive) Vertical
MARPO Backhand Chop (Explosive) Diagonal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Explosive) Vertical 3-5 1:4 Explode, Ready, Reset...
MARPO Push Press (Explosive) Vertical 2-4
Split Stance Overhead Triceps Extension (Explosive) Diagonal 2-4
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Explosive) Vertical 3-5 1:4 Explode, Ready, Reset...
Hinged One Arm Push Down (Explosive) Vertical 2-4
MARPO Forehand Chop (Explosive) Diagonal 2-4
Escalate Program
Download Program
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Vertical Rope Pull Down (Continuous)
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
THREE60 CHALLENGE
Exercise (Movement Emphasis) - 20 Sec. Each, No Rest Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Vertical Rope Pull Down (Continuous)
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Split Stance Overhead Triceps Extension (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
MARPO Forehand Chop (Continuous)
MARPO Backhand Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Split Stance Overhead Triceps Extension (Continuous) Diagonal 1 1:1 Continuous Motion Moderate Pace
MARPO Forehand Chop (Continuous)
MARPO Backhand Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Split Stance Overhead Triceps Extension (Continuous) Diagonal 1 1:1 Continuous Motion Fast Pace
MARPO Forehand Chop (Continuous)
MARPO Backhand Chop (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Core Rotation (Continuous) Horizontal 1 1:1 Continuous Controlled Motion - Slow
Rotating Row with Squat (Continuous)
Marpo Tug of War (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Core Rotation (Continuous) Horizontal 1 1:1 Continuous Motion Moderate Pace
Rotating Row with Squat (Continuous)
Marpo Tug of War (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Core Rotation (Continuous) Horizontal 1 1:1 Continuous Motion Fast Pace
Rotating Row with Squat (Continuous)
Marpo Tug of War (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Split Stance Overhead Triceps Extension (Continuous) Diagonal
MARPO Core Rotation (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Forehand Chop (Continuous) Diagonal
Rotating Row with Squat (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Backhand Chop (Continuous) Diagonal
Marpo Tug of War (Continuous) Horizontal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Split Stance Overhead Triceps Extension (Continuous) Diagonal
MARPO Core Rotation (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Forehand Chop (Continuous) Diagonal
Rotating Row with Squat (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Backhand Chop (Continuous) Diagonal
Marpo Tug of War (Continuous) Horizontal
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Split Stance Overhead Triceps Extension (Continuous) Diagonal
MARPO Core Rotation (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
MARPO Forehand Chop (Continuous) Diagonal
Rotating Row with Squat (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
MARPO Backhand Chop (Continuous) Diagonal
Marpo Tug of War (Continuous) Horizontal
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
MARPO Piston Lift (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Reciprocal Biceps Curl/Triceps Push Down (Forceful) 4-6
MARPO Piston Lift (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
MARPO Piston Lift (Continuous)
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Forehand Chop (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
MARPO Backhand Chop (Continuous)
Split Stance Overhead Triceps Extension (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Forehand Chop (Forceful) Diagonal 4-6 1:3 Drive Into Tension, Reset...
MARPO Backhand Chop (Forceful)
Split Stance Overhead Triceps Extension (Forceful)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Forehand Chop (Continuous) Diagonal 1 1:1 Continuous Motion Moderate Pace
MARPO Backhand Chop (Continuous)
Split Stance Overhead Triceps Extension (Continuous)
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Rotating Row with Squat (Continuous) Horizontal 1 1:1 Continuous Controlled Motion - Slow
Marpo Tug of War (Continuous)
MARPO Core Rotation (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Rotating Row with Squat (Forceful) Horizontal 4-6 1:3 Drive Into Tension, Reset...
Marpo Tug of War (Forceful) 4-6
MARPO Core Rotation (Forceful) 3-5
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Rotating Row with Squat (Continuous) Horizontal 1 1:1 Continuous Motion Moderate Pace
Marpo Tug of War (Continuous)
MARPO Core Rotation (Continuous)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Forehand Chop (Continuous) Diagonal
Rotating Row with Squat (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Backhand Chop (Continuous) Diagonal
Marpo Tug of War (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Split Stance Overhead Triceps Extension (Continuous) Diagonal
MARPO Core Rotation (Continuous) Horizontal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
MARPO Forehand Chop (Forceful) Diagonal 5-7
Rotating Row with Squat (Forceful) Horizontal 4-6
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Backhand Chop (Forceful) Diagonal 3-5
Marpo Tug of War (Forceful) Horizontal 3-5
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Split Stance Overhead Triceps Extension (Forceful) Diagonal 4-6
MARPO Core Rotation (Forceful) Horizontal 3-5
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Forehand Chop (Continuous) Diagonal
Rotating Row with Squat (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
MARPO Backhand Chop (Continuous) Diagonal
Marpo Tug of War (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Motion Moderate Pace
Split Stance Overhead Triceps Extension (Continuous) Diagonal
MARPO Core Rotation (Continuous) Horizontal
Team/Synchro Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion - Slow
MARPO Piston Lift (Continuous)
Vertical Rope Pull Down (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Piston Lift (Forceful) 5-7
Vertical Rope Pull Down (Forceful) 5-7
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
MARPO Piston Lift (Explosive) 4-6
Vertical Rope Pull Down (Explosive) 3-5
Recommended Water Break: 1-3 min.
Round 2
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Continuous) Diagonal 1 1:1 Continuous Controlled Motion - Slow
Split Stance Overhead Triceps Extension (Continuous)
MARPO Forehand Chop (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Forceful) Diagonal 4-6 1:3 Drive Into Tension, Reset...
Split Stance Overhead Triceps Extension (Forceful)
MARPO Forehand Chop (Forceful)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
MARPO Backhand Chop (Explosive) Diagonal 2-4 1:4 Explode, Ready, Reset...
Split Stance Overhead Triceps Extension (Explosive) 4-6
MARPO Forehand Chop (Explosive) 2-4
Recommended Water Break: 1-3 min.
Round 3
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Marpo Tug of War (Continuous) Horizontal 1 1:1 Continuous Controlled Motion - Slow
MARPO Core Rotation (Continuous)
Rotating Row with Squat (Continuous)
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Marpo Tug of War (Forceful) Horizontal 4-6 1:3 Drive Into Tension, Reset...
MARPO Core Rotation (Forceful) 3-5
Rotating Row with Squat (Forceful) 4-6
Exercise (Movement Emphasis) - 60 Sec. Each Rope Resistance Tempo
Marpo Tug of War (Explosive) Horizontal 2-4 1:4 Explode, Ready, Reset...
MARPO Core Rotation (Explosive)
Rotating Row with Squat (Explosive)
Circuit Workout
Workout Duration: 30-45 min.
Rest Between Exercises:10-60 sec.
Round 1
THREE60 CHALLENGE
Exercise/Circuit Station (Movement Emphasis)
20 Sec. Each, No Rest
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Motion Fast Pace
Record total feet pulled for 60 seconds
MARPO Piston Lift (Continuous)
MARPO Piston Lift and Pull(Continuous)
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Backhand Chop (Continuous) Diagonal
Marpo Tug of War (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
Split Stance Overhead Triceps Extension (Continuous) Diagonal
MARPO Core Rotation (Continuous) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Continuous) Vertical 1 1:1 Continuous Controlled Motion -
Slow to Moderate Pace
MARPO Forehand Chop (Continuous) Diagonal
Rotating Row with Squat (Continuous) Horizontal
Recommended Water Break: 1-3 min.
Round 2
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Forceful) Vertical 4-6 1:3 Drive Into Tension, Reset...
MARPO Backhand Chop (Forceful) Diagonal
Marpo Tug of War (Forceful) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
Split Stance Overhead Triceps Extension (Forceful) Diagonal 2-4
MARPO Core Rotation (Forceful) Horizontal 3-5
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Forceful) Vertical 5-7 1:3 Drive Into Tension, Reset...
MARPO Forehand Chop (Forceful) Diagonal 4-6
Rotating Row with Squat (Forceful) Horizontal 4-6
Recommended Water Break: 1-3 min.
Round 3
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Reciprocal Biceps Curl/Triceps Push Down (Explosive) Vertical 2-4 1:4 Explode, Ready, Reset...
MARPO Backhand Chop (Explosive) Diagonal
Marpo Tug of War (Explosive) Horizontal
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
MARPO Piston Lift (Explosive) Vertical 4-6 1:4 Explode, Ready, Reset...
Split Stance Overhead Triceps Extension (Explosive) Diagonal 1-3
MARPO Core Rotation (Explosive) Horizontal 2-4
Exercise/Circuit Station (Movement Emphasis)
60 Sec. Each
Rope Resistance Tempo
Vertical Rope Pull Down (Explosive) Vertical 3-5 1:4 Explode, Ready, Reset...
MARPO Forehand Chop (Explosive) Diagonal 2-4
Rotating Row with Squat (Explosive) Horizontal 2-4

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